Introduction:
The product commonly referred to as ‘rice milk’ is technically not milk, as per FDA (Food and Drug Administration) standards, which reserve the term for dairy beverages from cows. Therefore, when shopping for this product, one may find it labeled as a rice-based non-dairy beverage or a ‘rice-based drink’. Making rice milk at home is easy with just white or brown rice and water. Commercial rice milk products have similar compositions with varying flavors, such as vanilla or strawberry. Most commercially available rice milk contains brown rice, brown rice syrup, plant-based oils or sweeteners, and flavorings. Fortified with micronutrients like vitamin B12, calcium, and vitamin D, rice milk is a good source of nutrition for bone and the immune system. It is also beneficial for reproductive health. An 8-ounce serving of rice milk contains approximately 115 kilocalories, 0.7 grams (0.024 ounces) of protein, 22.4 grams (0.07901 ounces) of carbohydrates, and 2.4 grams (0.084 ounces) of fat. For individuals following a vegan diet, fortified products like rice milk can provide essential vitamins and moderate plant-based protein. Overall, rice milk is a great vegan alternative to cow's milk that is fortified with essential nutrients to support bodily metabolism.
What Is the Nutrition Content of Rice Milk?
This nutrition information is enlisted by the USDA (United States Department of Agriculture) for an 8-ounce or 244 grams of rice milk available commercially:
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Protein: 0.7 grams (0.024 ounces).
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Calcium: 288 milligrams (0.01 ounces).
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Vitamin A: 154 micrograms (0.00001 ounces)
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Vitamin B12: 1.54 micrograms (0.0000001 ounces).
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Vitamin D: 2.4 micrograms (0.0000001 ounces).
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Fat: 2.4 grams (0.084 ounces).
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Sodium: 95.2 milligrams (0.003 ounces).
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Carbohydrates: 22.4 grams (0.7901 ounces).
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Fiber: 0.7 grams (0.024 ounces).
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Sugars: 12.9 grams (0.455 ounces).
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Total Calories: 115 kilocalories.
The glycemic index of rice milk is known to be around a value of 79 to 92, which makes these products a comparatively high glycemic food as opposed to conventional dairy products. Foods with a high glycemic index though quickly digestible are capable of causing a fast spike in blood sugar levels soon after consumption even in healthy individuals. Hence rice milk may not be a good option for diabetic or prediabetic patients.
What Are the Health Benefits of Rice Milk?
The health benefits of rice milk are:
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Cardioprotective: A single serving of rice milk contains approximately 2.4 grams (0.084 ounces) of fat, with the majority being monounsaturated fats at around 1.52 grams (0.053 ounces). The remaining fats, approximately one gram (0.035 ounces), are polyunsaturated fats. It is important to note that rice milk does not contain any saturated fat. The American Heart Association and nutritionists worldwide recommend consuming more polyunsaturated and monounsaturated fatty acids in order to maintain heart health and reduce the risk of cardiovascular diseases. Therefore, rice milk, which contains both polyunsaturated and monounsaturated fatty acids, can be considered cardioprotective and beneficial for heart health.
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Fortified for Vegans: Based on data provided by the USDA, a single-cup serving of rice milk contains approximately 288 milligrams (0.01 ounces) of calcium, which contributes to about 22 percent of the daily value of calcium required by the body. Additionally, it provides around 2.4 micrograms (0.00001 ounces) of vitamin D, equivalent to 12 percent of the daily value of vitamin D needed by the body. Furthermore, it contains approximately 1.54 micrograms (0.0000001 ounces) of vitamin B12, which accounts for a remarkable 64 percent of the daily value of B12 required. Lastly, it offers approximately 154 micrograms (0.00001 ounces) of vitamin A, which fulfills up to 17 percent of the daily value needed.
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Prevents Osteoporosis: Fortified rice milk products offer an increased supply of micronutrients. The enriched varieties of rice milk contain essential calcium, which is crucial for maintaining strong bones and promoting a healthy bone metabolism. Individuals who are lactose intolerant, allergic to gluten, or have a dairy sensitivity often have low calcium levels, putting them at a higher risk of developing osteoporosis (loss of minerals from bone). Therefore, rice milk can serve as an optimal calcium source for these individuals.
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Substitute for Dairy Products in Lactose or Milk Allergy: Rice milk would also prove as an easy substitute or alternative for individuals who are lactose intolerant or who have milk allergies.
What Are the Possible Allergic Reactions?
Rice milk is widely regarded as having the lowest allergy potential compared to other dairy and non-dairy milk options available worldwide. This is due to the fact that many commercial dairy or non-dairy products often contain ingredients such as soy, gluten, milk protein, or nuts, all of which are known allergens. In contrast, most brands of rice milk are made solely from brown rice and its derivatives. Additionally, rice milk is both vegan and vegetarian-friendly, making it a recommended alternative to cow's milk by nutritionists.
If any allergic reactions are observed in the body after consuming rice milk, it is recommended to promptly report the condition or the onset of clinical symptoms to the professional healthcare provider or allergist. In most cases, allergic reactions are characterized by hives, rashes, wheezing, or stuffy nose. Additionally, it is advisable to check for the gluten-free label on the rice milk products purchased in the market. Furthermore, studying the nutrition or ingredient label is important as certain brands may include added oils or accessory ingredients such as added sugars, which should ideally be avoided, in order to achieve a creamier consistency of the milk.
How to Store and Use Rice Milk?
Rice milk is typically sweeter in taste compared to other milk alternatives. It can be stored in the refrigerator for seven to ten days. Preferably it should be stored in a cool and dark place. It is great for making delicious desserts such as rice puddings, banana pies, muffins, pumpkin pies, and even egg nogs. One can also pour it over granolas, oats, or breakfast cereals and add healthy ingredients like bananas, cinnamon, honey, or maple syrup. If one is into smoothies, rice milk pairs well with pumpkin or peanut butter.
Conclusion:
Rice milk is a suitable alternative to dairy milk as it is rich in calcium and vitamin D, essential for bone metabolism, and contains heart-healthy unsaturated fats. In contrast, dairy milk contains more protein but also has saturated fats. Therefore, substituting rice milk for dairy milk in recipes with a similar taste is a viable option for those seeking a cardioprotective and low-saturated fat alternative.
